Exercises You Can Do with a Sprained Shoulder

By
Aubrey Bailey
Updated January 30, 2018

About the Author:

Aubrey Bailey

Aubrey Bailey has been writing online health-related articles since 2009. Her articles have also appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a Certified Hand Therapist.

Your shoulder is the most mobile joint in your body, but it's also more likely to be injured. A sprained shoulder can take several weeks to improve, but there are exercises you can do to maintain movement and strength while you are waiting for it to heal.

The shoulder is a ball-and-socket joint.
(Image: yodiyim/iStock/Getty Images)

Over-the-door pulleys can be used when exercising a painful shoulder.
(Image: edwardolive/iStock/Getty Images)

Assisted Range of Motion Exercises

Moving a sprained shoulder can be painful. Perform range of motion exercises with assistance from your other arm and using a cane or broomstick.

Step 1

Lie on your back on a firm surface. Hold the stick at your hips with your hands approximately shoulder-width apart.

Step 2

Keeping your elbows straight, lift your arms up and over your head, as far as possible without pain. Your non-injured arm should be doing the majority of the work. Hold for 2 to 3 seconds, relax and repeat 10 times.

Step 3

Sit up straight and hold the stick as previous. Bend your elbows to 90 degrees and keep your upper arms next to your body throughout this exercise.

Strengthening

Strengthening exercises can increase pain with a sprained shoulder -- particularly if you lift your arm out in front of you or out to the side. Perform dumbbell exercises lying down to protect your shoulder.

Step 1

Lie on your non-injured side; for example, to strengthen your right arm, lie on your left side. Hold the dumbbell in your right hand and bend your elbow to 90 degrees. Keep your upper arm next to your body and rest your right forearm on your belly.

Step 2

Rotate your right forearm away from your body until your hand is pointed toward the ceiling. Hold for 2 to 3 seconds, then slowly lower back down. Repeat 10 times and work up to three sets in a row.

Step 3

Lie on your back to strengthen muscles that rotate your shoulder in toward your body. Hold the dumbbell in your right hand and bend your elbow to 90 degrees. Keep your upper arm next to your body throughout this exercise.

Step 4

Rotate your forearm away from you and rest it on the ground. This is the starting position.

Step 5

Household items such as a pillow can be used for shoulder exercises.
(Image: moodboard/moodboard/Getty Images)

Isometrics

Isometric exercises strengthen muscles that lift your arm without actually moving your shoulder. Use a pillow to cushion your arm during these exercises.

Step 1

Stand facing a wall and bend your elbow to 90 degrees. Make a loose fist. Place the pillow against the wall and hold it in place with your fist.

Step 2

Gently press your fist straight into the pillow until you feel tightening in the muscles at the front of your shoulder. Hold for 2 to 3 seconds, then relax. Do not lean forward during this movement. Repeat 10 times and work up to three sets in a row.

Step 3

Stand with your side facing the wall, keeping your elbow bent to 90 degrees. With the pillow between your elbow and the wall, gently push your elbow away from your side until you feel tightening in the muscles on the side of your shoulder. Hold for 2 to 3 seconds, then relax. Work up to three sets of 10.